|HEALTHY FAST WEIGHT LOSS
TIPS, TRICKS, RECIPES, A GREAT WEIGHT LOSS PROGRAM, PLUS MUCH, MUCH MORE.
Courtesy of www.WeightLossHelpFast.com
YUMMY AND FREE RECIPES ARE HERE TO EAT! LOWER IN CHOLESTEROL, CALORIES and SATURATED FAT - Page 4 of 4
Yes page 4 of our top sweet recipes, nearly all reworked and modified to be ideal for the lower cholesterol diet: Lower in saturated fat and lower in cholesterol. Given that most who are pursuing a lower cholesterol diet will also be overweight, these cholesterol recipes are also the lower calorie versions.
These lower cholesterol, fat and calorie recipes are much lower in comparison to what the normal recipe is, without much, if any, loss in flavour and texture. If you are looking for low cholesterol, low satureated fat, low calorie recipes due to a condition or disease, then please check out our NEW: OUR FREE LOW CHOLESTEROL, Low Calorie, Low Saturated Fat Recipes Start Here, as the ones below are possibly not going to help a great deal, except perhaps as a special treat if your doctor allows.
SPECIAL NOTE: When a specific brand name of artificial sweetener is used, you can use the equivalent of the one you use. For example, a tablespoon of Splenda is equal to a tablespoon of sugar, so you would use your sweeteners equivalent to one tablespoon of sugar. I use Nutrasweet or it's generic equivalent, so I would use three small tablets. Be aware though, that if the recipe calls for cooking AND it requires the artificial sweetener to be added prior to cooking, then you need the special sweeteners that tolerate heat well, such as Splenda.
Also, be aware that although great effort has been made to get the nutritional analysis of calories, cholesterol and saturated fat correct, the concentrations within ingredients can change from one manufacturer to the next. For example, some cocoa powder has 0% saturated fat, while other manufactures turn it out with 7% and even 10% saturated fat. One really needs to be alert to the food analysis given on food items by the manufacturer and buy accordingly.
Also, please do not rely on the food composition tables given for each recipe below, they are a guide only!
Lower cholesterol, lower fat, lower calorie recipes below:
These recipes are being reanalysed, indexed and moved to our cholesterol web site. Some of the recipes here will fail to make it to our cholesterol pages, other's will take a while because of the amount of time required to analyse and work out cholesterol concentrations etc
MOIST AND CHEWY BROWNIES RECIPE1/4 Cup plus 1 Tablespoon Unbleached Flour
1/4 Cup Oat Bran
1/3 Cup Cocoa Powder
3/4 Cup Sugar
1/4 Cup Instant Non Fat Milk Powder
1 Pinch Baking Soda
1/4 Cup Chocolate Syrup
3 Egg Whites
1 Teaspoon Vanilla Extract
1/3 Cup Chopped Walnuts (optional)
Combine flour, oat bran, cocoa, sugar, milk powder and baking soda in a large bowl; mix well. Stir in the chocolate syrup, egg whites and vanilla extract. Fold in nuts if desired. Coat an 8"x8" pan with non-stick cooking spray. Spread batter evenly in pan and bake at 325° for 23 minutes or just until edges are firm and center is almost set. Cool to room temperature, cut into 2" squares and serve.
SERVINGS 16; CALORIES 71; CHOLESTEROL 0 mg; SATURATED FAT trace g; FAT trace g; PROTEIN 1 g; CARBS 14 g; FIBER 1 g; SODIUM 14 mg
SERVING SIZE= 1 Brownie
LEMON ICE CREAM RECIPE4 Cups Low Fat Vanilla Ice Cream, soften
1 Tablespoon Lemon Zest
1/3 Cup Fresh Lemon Juice
16 Ginger Snap Cookies
Combine the ice cream with the Lemon zest and juice Cover and freeze until Firm. Serve with Ginger Snap Cookies.
SERVINGS 8, SERVING SIZE= 1/2 Cup Ice Cream
CALORIES 184; CHOLESTEROL 19 mg; SATURATED FAT 1.7 g; FAT 6.4 g; PROTEIN 3.4 g; CARBS 30 g; FIBER .3 g; IRON .9 mg; SODIUM 140 mg; CALC 116 mg
GINGER SNAP COOKIES RECIPE1 1/4 Cup Flour
1/2 Teaspoon Baking Soda
2 Tablespoons Dark Molasses
1 Tablespoon Cold Brewed Coffee
1/2 Cup Sugar
6 Tablespoons Low Fat Margarine, soften
2 Tablespoons Crystallized Ginger
1/2 Teaspoon Cinnamon
1/4 Teaspoon Ground Cloves
2 Tablespoons Sugar
Combine flour and baking soda, set aside. Combine molasses and coffee, set aside. Beat 1/2 cup sugar and margarine at medium speed until fluffy. Add ginger, cinnamon and cloves. Beat well. Add flour mixture and molasses mixture. Beat at low speed until blended. Gently roll the dough into a ball. Wrap in plastic and freeze for 15 minutes. Shape dough into a 7" roll; flatten to 1" thickness. Wrap in plastic and freeze 8 hours or over night. Preheat oven to 350°. Cover 2 baking sheets with parchment paper. Cut dough into 40 1/8" slices. Place 1/2 inch apart on sheet. Sprinkle with the 2 tablespoons sugar. Bake for 10 minutes.
SERVINGS 40, SERVING SIZE= 1 Cookie
CALORIES 38; CHOLESTEROL .5 mg; SATURATED FAT 0 g; FAT 1.0 g; PROTEIN .4 g; CARBS 7 g; FIBER .1 g; IRON .4 mg; SODIUM 42 mg; CALC 11 mg
CARAMEL PECAN BARS RECIPE1/3 Cup Packed Brown Sugar
1/4 Cup low fat margarine, softened
1 Teaspoon Vanilla Extract
3/4 Cup Flour
2 Tablespoons Fat Free Milk
40 Small Soft no fat Caramel Candies
1 Teaspoon Vanilla Extract
1/4 Cup Finely Chopped Pecans
Preheat oven to 375°. Beat the first 3 ingredients with a mixer until blended. Spoon flour into a measuring cup, and level. Add to sugar mixture and stir until blended. Press onto an 8-inch square-baking sheet. Coated with cooking spray. Bake for 15 minutes. Meanwhile, combine milk, and caramel candies in a saucepan. Place on low heat and cook until candies melt. Stir to soften. Add the vanilla. Remove from heat. Remove crust from oven, pour caramel mixture on top. Sprinkle with pecans. Bake for another 15 minutes. Cool.
SERVINGS 20; SERVING SIZE= 1 Bar
CALORIES 123; CHOLESTEROL 0 mg; SATURATED FAT Fat 0 g; FAT 4.7 g; PROTEIN 1.4 g; CARBS 19.6 g; FIBER .4 g; IRON .3 mg; SODIUM 94 mg; CALC 29 mg
CHOCOLATE CHOCOLATE-CHIP COOKIES RECIPE2 Cups Flour
1/4 Cups Unsweetened Cocoa Powder
1 Teaspoon Baking Soda
1/4 Teaspoon Salt
1/3 Cup Packed Brown Sugar
1/4 Cup Unsalted Stick low fat Margarine
1/3 Cup Egg Whites
3/4 Cup Plain Fat Free Yogurt
1 Teaspoon Vanilla
1 Cup Semisweet Chocolate Chips
Preheat oven to 375 °. Combine first 4 ingredients, in a small bowl. In large bowl, combine sugar, margarine, and egg substitute. Mix at high speed until fluffy. Add flour mixture, yogurt, and vanilla on low speed until mixture is combined. Stir in the chocolate chips. Drop dough by tablespoons onto un greased cookie sheets. Bake until firm, about 10 minutes. Cool.
SERVINGS 24, SERVING SIZE= 1 Cookie
CALORIES 97; CHOLESTEROL 0 mg; SATURATED FAT 0.1 g; FAT 3 g; PROTEIN 2 g; CARBS 16 g; FIBER 1 g; SODIUM 22 mg
BLACK BOTTOM PEPPERMINT ICE CREAM PIE RECIPE7 1/2 Ounces Snack Well® Chocolate
Sandwich Cookies, crushed
1 Tablespoon Fat Free Milk
1/4 Cup Crushed Hard Peppermint Candies (10 EA)
4 Cups Vanilla Reduced Fat Ice Cream, softened
1 Tablespoon Semisweet Chocolate Chips
Place cookie crumbs in a bowl and add milk. Stir well. Press into a 9" pie pan. Sprinkle the crust with 2 tablespoons of the crushed peppermint candy. Freeze for 30 minutes. Stir the ice cream until smooth, but do not melt. Spoon onto pie shell spreading evenly. Sprinkle remaining peppermint candies on top. Cover and freeze or 4 hours. Serve.
SERVINGS 8, SERVING SIZE= 1/8 of Pie
CALORIES 262; FAT 6.4 g; PROTEIN 0 g; CARBS 47.6 g; FIBER .5 g; CHOLESTEROL 5 mg; SATURATED FAT ??? g;IRON .8 mg; SODIUM 285 mg; CALC 173 mg
COMMENT: Some of the ingredients I can't break down - if you can tell me the cholesterol and saturated fat content of the Snackwell chocolate, that would be very nice, thank you.
NO BAKE LEMON CHEESECAKE RECIPE1 Envelope Sugar Free Lemon Flavored Gelatin
1 Cup Boiling Water
3 Tablespoons Fresh Lemon Juice
1 (7 1/3 OZ) Package Fat Free Cream Cheese
1/2 Cup Sugar
1 Teaspoon Vanilla Extract
1 12 OZ Can Evaporated Skim Milk
3 Tablespoons Graham Cracker Crumbs
In a bowl combine the gelatin and water. Stir until dissolved. Stir in lemon juice and cool. In a blender, place the next 4 ingredients, with the gelatin mixture and puree until smooth and well blended. Pour into a 12 x 8 baking dish and refrigerate for 4 hours until set. Sprinkle with the graham cracker crumbs.
SERVINGS 8 SERVING SIZE= 1/8 of Pie
CALORIES 72; CHOLESTEROL 2 mg; SATURATED FAT 0.3 g; FAT 0.4 g; PROTEIN 8 g; CARBS 22 g; FIBER 0 g; SODIUM 191 mg; CALC 169 mg
FRUIT AND CREAM FREEZES RECIPE1/4 Cup Walnuts
2 Ripe Bananas
2 Cups Fat Free Sour Cream
1 8 OZ Can Unsweetened Crushed Pineapple
1/3 Cup Mini Marshmallows
1/4 Cup Sugar
1 Teaspoon Vanilla Extract
6 Maraschino Cherries
Line 12 muffin tins with foil liners. Place walnuts in blender and pulse until chopped. Add bananas and pulse until blended. Add the next 5 ingredients and pulse until blended. Spoon 1/4 Cup into each lined cup. Freeze until firm about 2 hours.
SERVINGS 12, SERVING SIZE= 1/4 Cup
CALORIES 94; CHOLESTEROL 0 mg; SATURATED FAT 0.1 g; FAT 2 g; PROTEIN 3 g; CARBS 16 g; FIBER 1g; SODIUM 28 mg; CALC 57 mg
CARROT WALNUT CAKE RECIPE1 1/2 Cups Flour
2 Teaspoons Baking Powder
1 Teaspoon Baking Soda
1 Egg White
1/2 Cup plus 2 Tablespoons Sugar
3/4 Cup Fat Free Plain Yogurt
2 Tablespoons Applesauce
1 Ounce Walnuts
2 Cups Carrot, grated
6 Tablespoons Fat Free Whipped Cream Cheese
1 Tablespoon Confectioners Sugar
2 Teaspoons Lemon Juice
Preheat oven to 375°. Lightly spray 8 inch round cake pan with non-stick cooking spray. In medium bowl combine flour, baking powder and baking soda. Set aside. In another bowl beat egg white and sugar until light. Beat in the yogurt. Make a well in the dry ingredients and pour eggs mixture in and add the applesauce. Measure about 1 teaspoon chopped walnuts and set aside. Add the grated carrots and remaining walnuts into the batter and stir to combine. Spread evenly in to cake pan. Bake for 30 to 35 minutes. Let cool and remove from pan. In a small bowl, beat the whipped cream cheese, confectioner's sugar and lemon juice together. Spread over the cooled cake. Sprinkle with the remaining walnuts.
SERVINGS 8; CALORIES 263; CHOLESTEROL 1 mg; SATURATED FAT 0.2 g; FAT 9 g; PROTEIN 6 g; CARBS 40 g; FIBER 1 g; SODIUM 269 mg
SERVING SIZE= 1/8 of Cake
CHOCOLATE AMARETTO CHEESECAKE RECIPE6 Chocolate Wafers, finely crushed
1 1/2 Cups Fat Free Cream Cheese
1 Cup Sugar
1 Cup Fat Free Cottage Cheese
1/4 Cup plus 2 Tablespoons Unsweetened Cocoa
1/4 Cup Flour
1/4 Cup Amaretto
1 Teaspoon Vanilla Extract
1 Egg White
2 Tablespoons Semisweet Chocolate Mini Morsels
Sprinkle chocolate wafer crumbs in bottom of a 7-inch spring form pan. Set aside. In food processor add all the ingredients except the chocolate morsels. Blend until smooth. Stir in the morsels. Pour over the cookie crumbs. Bake at 300° for 65 to 70 minutes. Let cool and remove sides from the pan.
SERVING SIZE 1/12 of Pie
CALORIES 197; FAT 7.1 g; PROTEIN 6.7 g; CARBS 27.2 g; FIBER 1 g; CHOLESTEROL 36 mg; SATURATED FAT 1.3 g; SODIUM 289 mg
COMMENT: Can't figure out where all the fat is coming from, so eat rarely. Also calorie content is high even though greatly reduced.
CREAMY LEMON PIE RECIPE3/4 Cups Skim Milk
2 Packages Vanilla Pudding, Fat Free, Sugar Free
6 oz. Can Frozen Lemonade Thawed
8 oz Fat Free Cool Whip Thawed
1 Ready Made Graham Cracker Crust
Pour milk into large bowl. Add pudding. Beat with whisk for 30 seconds. Add lemonade, beat for another 30 seconds. Mixture will be thick. Immediately stir in cool whip, spoon into crust. Refrigerate for 4 hours. Garnish with lemon slices, if desired.
SERVINGS 8; CALORIES 200; FAT 7 g; PROTEIN 7 g; CARBS 27 g; FIBER 1 g; CHOLESTEROL 12 mg; SODIUM 173 mg
SERVING SIZE= 1/8 of Pie
COMMENT: Once in a while, as calories still a bit high - also can't figure out where the fat is coming from.
Low-Calorie French Fries Recipe2 medium baking potatoes, unpeeled and scrubbed
Vegetable cooking spray
Salt and pepper
Celery salt, optional
Cut potatoes in half lengthwise. Slice each half lengthwise into wedges with some peel on each piece. Soak in cold water 20 minutes. Drain and dry potatoes.
Spray cookie sheet with cooking spray. Place potatoes into plastic bag, add some cooking spray, and shake to coat the potatoes.
Arrange potatoes in single layer on cooking sheet. Bake in preheated 450 degree oven for about 20 minutes, stirring occasionally. To season, sprinkle with salt and pepper, and your choice of paprika or celery salt. Reduce salt if you use celery salt.
NOTE: These are also good with chili powder sprinkled on just before end of cooking time.
Calories 210, Cholesterol 0 mg, Saturated Fat 0 g
Ms. X's Potatoe Chips RecipeOne medium size potatoe - about 4 ozs.
Peel and thinly slice potatoe. Rinse and dry with tea towel. Place on plate. Spray lightly with cooking oil spray. Shake on salt, or chicken salt, etc. Cook in microwave on high for 6 minutes. Adjust time and setting to suit your microwave. For a chewy chip, don't cook as long, or cut slices a bit thicker.
Calories 105, Cholesterol 0 mg, Saturated Fat 0 g
Lemonade Recipe3-1/4 cups cold water
1/2 cup lemon juice
Combine ingredients; mix well. Serve over ice.
NOTES: Sugar substitute is either 4 to 8 envelopes or 1-1/2 teaspoons, or to taste.
TO MAKE 1 SERVING:
Combine 3/4 cup cold water, 2 tablespoons lemon juice, and 1 to 2 envelopes or 1/2 teaspoon liquid sugar substitute. Serve over ice.
Calories 0, Cholesterol 0 mg, Saturated Fat 0 g.
Chocolate Custard Recipe2 cups skim milk
3 packets Sweet One® granulated sugar substitute
¼ cup granulated sugar
4 large egg whites, slightly beaten
¼ cup unsweetened cocoa powder
1 teaspoon chocolate extract
2 tablespoons cornstarch
Yield: Makes 8 servings
In a medium saucepan, whisk together skim milk, sugar, cocoa powder, cornstarch and Sweet One. Whisking constantly, cook 6-8 minutes, until mixture boils and thickens.
Remove saucepan from heat. Stir ¼ cup milk mixture into beaten eggs, stirring constantly to avoid curdling. Pour egg mixture back into saucepan and stir in extract. Cook, stirring constantly over low heat 2-3 minutes or until custard thickens. Do not let custard come to a boil.
Pour custard into individual dessert cups or a serving bowl and cover with plastic wrap. Refrigerate for at least two hours before serving.
80 calories, 4 g protein, 0.3 g fat, 13 g carbohydrate, 0 mg cholesterol, 0 g saturated fat, 50 mg sodium
Iced Orange Cappucino RecipeZest from 1 medium orange, cut into 1/2-inch strips
7-1/2 cups cold water
1-1/2 cups drip grind espresso coffee
3 to 4 tablespoons NutraSweet® Spoonful
3 cups skim milk
Light whipped topping
Cocoa, ground nutmeg or cinnamon
Yield: Makes 8 servings (about 8 ounces each)
Place orange zest in bottom of coffee pot. Brew coffee, using cold water and espresso; cool to room temperature. Strain coffee and discard orange zest; stir in NutraSweet® Spoonful milk. Refrigerate until chilled.
Pour cappuccino into chilled tall glasses; spoon small dollop of whipped topping on each and sprinkle with cocoa, nutmeg or cinnamon.
NOTE: Cappuccino can be frozen in ice cube trays; the cubes can be used with cappuccino so it will not be diluted. Also, the ice cubes can be processed in a blender to make cappuccino slush.
Per serving : Approximately 8 fluid oz.
45 calories, 3 g protein, 7 g carbohydrates, <1 g total fat, trace saturated fat, 2 mg cholesterol, trace fiber, 55 mg sodium
Patriotic Cheesecake Recipe3 cups vanilla wafer crumbs
4 tablespoons margarine, melted
3 tablespoons NutraSweet® Spoonful
1 envelope (1/4 ounce) unflavored gelatin
1 cup skim milk
2 packages (8 ounces each) reduced fat cream cheese, softened
1 package (3 ounces) reduced fat cream cheese, softened
2 tablespoons lemon juice
1 tablespoon grated lemon rind
2 teaspoons vanilla
1/3 to 1/2 cup NutraSweet® Spoonful
1 pint blueberries
2 pints raspberries
Yield: Makes 16 servings
Mix crumbs, margarine and 3 tablespoons Nutrasweet® SpoonfulTM in medium bowl; pat evenly on bottom of jelly roll pan, 15 X 10 inches.
Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over medium low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature.
Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemon juice and rind, vanilla and 1/3 to 1/2 cup NutraSweet® Spoonful;. Pour mixture over crust; refrigerate until set, 3 to 4 hours.
Before serving, decorate to look like a flag, using the blueberries for the stars, the raspberries for the stripes.
Per serving : 1 piece (approximately 1/16 recipe)
170 calories, 5 g protein, 16 g carbohydrates, 10 g total fat, 3 g saturated fat, 22 mg cholesterol, 3 g fiber, 202 mg sodium
COMMENT: Because of the cholesterol and saturated fat content, even though very much reduced, still means this is a once in a while treat.
Orange Mousse Recipe1 tablespoon + 1-1/2 teaspoons unflavored gelatin
1-1/2 cups evaporated skim milk, divided
1/3 cup granulated sugar, divided
4 packets Sweet One®, divided
1/4 cup + 2 tablespoons frozen orange-juice concentrate, thawed
Juice of 1 lemon
4 large egg whites, at room temperature
1/4 teaspoon cream of tartar
1/3 cup low fat whipping cream
Orange sections and mint leaves for garnish (optional)
Yield: Makes ten 1/2-cup servings
In small saucepan, sprinkle gelatin over 3/4 cup milk; let stand 5 minutes to soften gelatin. Over low heat, cook, stirring, until gelatin dissolves completely. Stir in half the sugar; cook, stirring, until sugar dissolves; remove from heat.
In a large bowl, stir together remaining milk, orange-juice concentrate, lemon juice, 2 packets Sweet One® and gelatin mixture until well blended. Refrigerate 20 minutes or until mixture mounds slightly when dropped from a spoon. In medium-size bowl with mixer at high speed, beat egg whites, remaining sugar, Sweet One® and cream of tartar until stiff peaks form. In another small bowl with mixer at high speed, beat cream until soft peaks form. Fold egg white and whipped cream into gelatin mixture. Spoon into serving bowl or 10 individual serving dishes. Refrigerate 1 hour or until firm.
Garnish with orange sections and mint leaves, if desired.
110 calories (235 calories saved over the normal recipe!)
Cholesterol 8 mg
Saturated Fat 1.7 g
COMMENT: Consider a once in a few days pleasure due to the saturated fat content.
Oatmeal Cake Recipe